Monday

Warm up

Coach Led

Gymnastics

Warm up

Theraband

shoulder loading & activation

4 stations resting 60-90 seconds between stations x 3 rounds

Tempo Dips (rings, if you can’t perform them on a box

3 reps 5/5/1 (5 seconds descent, 5 sec pause, explode to the support & 1 sec between reps)

Pike ups

25 reps

Ring pull ups

5 reps and hold for 1 second before coming back down for each rep

HS box walks

x 3 both directions (180 degrees)

Workout

12 min AMRAP

15 Power snatches 95/65#

30 Wall balls

60 Double unders